Beat the Heat and NYC!

Hudge pushing the pace with me and Donnie in tow!

Hudge pushing the pace with me and Donnie in tow!

This last weekend I headed down the mountain to Winston-Salem to run the Beat the Heat 5k. Every year it is the USATF NC 5km Championships, so many of the best runners in the state show up. Among the competitors this year were Donnie Cowart, 8th in the steeplechase at the Trials, and Brandon Hudgins, Semifinalist in the 1500m at the Trials. With these two in the field I knew that it was going to be a good race.

As the name of the race suggests, this year was all about how one handled the heat. At the time of the race (8 pm) the temperature was around 90 degrees and 60% humidity. It was hot to say the least, and it affected the race. Coming in to the race I had not run anything faster than 5:10 for longer than a stride, so I knew the race would be a shock to the system, but that was the purpose of the race. The first mile was around 4:45 and the second 4:50. Just after the second mile, we headed up a long half mile hill and where Donnie and Hudge began to pull away. I quickly realized that my lack of training had caught up to me, and I just wanted to hold my pace. I slowed the last mile and finished in 15:09.

Even though I did not win, the race was a step in the right direction. After eight weeks off, it will always be a long road back. Overall I am content with my effort on Saturday. It was about what I expected given my training. Now I am back to the daily grind of training in the mountains before another race in a few weeks. I do not know what that will be, but I will keep updating every few weeks or so.

Before I change the subject, I would like to thank all the people at Beat the Heat 5k. Er Ralston, the race director, put on a fantastic event. There was so much support for the race! The fans were excited to see a high level race take place and extremely enthusiastic. The volunteers did a great job making sure the race ran smoothly. I know that all of us elite runners are appetitive of the time and effort that goes into putting on a race.

– – – – –

With one race under my belt, I figured it would be a good time to announce my fall marathon. I am excited to say that I will be running the TCS New York City Marathon! This will be my first World Marathon Major, and first time running a marathon against some of the top competition outside the US! But that does not mean there will not be some great American talent there. Dathan Ritzenhein is the headliner for the Americans, having run 2:07, which is the third fastest for an American ever. Also Matt Llano (6th at the Trials), Ryan Vail (2:10), and Christo Landry (Road ace extraordinaire) will be racing. Running against such a strong field makes me excited for my upcoming marathon build up. I know that in the 14 weeks to New York, I can get into just as good shape, if not better, than I was at the Trials. If I can do that I can be competitive against anyone in the field, not just the Americans.

2016 July TCSNYCM16

Track Trials 2016

Four years ago I bought a plane ticket from DIA to PDX with the hope that I would make it into the Trials. Every time I looked at the list, I found myself two spots out (and there was not a Nike athlete behind me for them to let me in). Whether I ran the race or not, I wanted to be there to experience the spectacle of the Trials are, especially at the revered Hayward Field. I ended up watching the 10,000m in the stands, in a pouring rain. At the time I was upset. I knew that I had the ability to be in that race, but did not run the time to qualify. I was a mere 3 seconds away. Instead of wallowing, I went out with friends, schmoozed among other athletes, and ate too many free samples of Chobani. I knew then that I could be there four years later, even though I had no idea what I was doing with my running.

About a month later I visited ZAP, a few weeks after I accepted an offered spot on the team, and another few weeks I was headed east from Colorado. Looking back, I was completely wide eyed. While the world of collegiate track and cross country was so familiar to me, most aspects of earning a living while running were completely foreign. It only took a few races that first fall to realize that the level of competition and the stakes increased significantly, but I knew that I was in a place that could get me there.

During one of my first few weeks at ZAP, Pete and I were doing some outdoor work, and he looks at me and asks, “I want an honest answer. Do you think you can compete with the top guys in four years?” After a few seconds of thought, I responded, “Yes.” While I did not know that would most likely be in the marathon (probably neither did Pete), I knew in four years I could be a different runner. Four years later I was on the starting line of my first Olympic Trials, with the belief that I could make the team. I had accomplished so much, from winning a national title to breaking four minutes in the mile. But mostly I had gone from being a good collegiate runner with potential to realizing how to fulfill that potential.

Finishing 5th was tough, but I knew that in few months was another opportunity to make the team. It was not in what I viewed to be my best event, but I always would think about that conversation I had with Pete nearly four years ago. I believed it could be done then and nothing had happened to shake that conviction. Unfortunately after over five years of being healthy, I was injured at the worst time. There are probably a myriad of reasons that I was hurt, ranging from the lack of sunlight and Vitamin D I got in the winter months to just the simple act of training, but the confidence that I can run with the best in the US is still there. I know that it is a long road back, but it is a road I traveled numerous (too many) times in college. Along examples like Meb and Ritz, who have had many injuries and still managed fantastic and long careers, I can bounce back to be Faster, Higher, Stronger.

Olympic Creed

Since my last blog was so long ago, there has been quite a bit going on in my running. I used the last three months to hit the reset button, both mentally and physically. I took 4 weeks off, with the instructions from Pete to “limit movement as much as possible.” Which ended up me being prone for much of the day. I would watch TV, read, and peruse the Internet. After four weeks, I was able to start a regime of walking nearly everyday, eventually working up to 90 minutes. I had four more weeks of walking before doing my first run, a whole 6 minutes on the Alter G Treadmill at 75% of my body weight! From there I slowly increased the time and reduced the weight until I was able to run a full run outside.

In the eight weeks since I started running, I have built up to over 80 miles this last week and am on my way back to racing again. I will start my season with the Beat the Heat 5k this Saturday in Winston Salem. It is the USATF NC 5k Championships, so there is always good competition. This year is no exception. There are two Olympic qualifiers, Donnie Cowart (finalist in the 3000m Steeple) and Brandon Hudgins (1500m), who are currently in fine form. But mostly I am viewing this as a chance to race again after over 5 months since my last effort.

Beat the Heat will be my start of a series building up to a fall marathon, and so far my schedule looks very TBD. After Beat the Heat, I am looking for another race in mid to late August and one more in September before toeing the line in the Twin Cities for the third year in a row. Once again I will be running the USA 10 Mile Championships as part of the Medtronic 10 Mile. After that will be the marathon, but that is to be announced!

Since I am sure everyone is so interested in what I did to get back from injury, here is a short week by week summary:

May 1-7 Walking ~60 min a day
May 8-14 Walking 70-90 min a day
May 15-21 Walking 70-90 min a day with pool kick or elliptical in PM
May 22-28 Walking 70-90 min a day with pool kick or elliptical in PM, started with two 6 min runs at 72%
May 29 – June 4 10-20 min runs at 75-80%
June 5-11 27-37 min runs at 83-87%
June 12-18 40-50 min runs at 86-90%, two runs with the first 15 min outside
June 19-25 40-70 min runs outside
June 26 – July 2 64 miles, light Fartlek on Wed
July 3-9 78 miles, Fartlek on Wed
July 10-16 85 miles, Workout on Wed

Racing Schedule:
July 22 – Beat the Heat 5k
Mid August – TBD
Mid Septemter – TBD
October 9 – TC Medtronic 10 Mile
Fall marathon – TBA

What to I desire?

“And after all, if you do really like what you’re doing, it doesn’t matter what it is, you can eventually turn it – you could eventually become a master of it. It’s the only way to become a master of something, to be really with it. And then you’ll be able to get a good fee for whatever it is. So don’t worry too much.”

– Alan Watts

For weeks I have sat down and tried to write my next blog, but I always allowed myself to get distracted. I could never really find the willingness to sit and focus. Due to my delaying, so much has happened, but the crucial change happened last week. On Wednesday, I started feeling some tightness and slight pain in my lower back and hip. I was able to complete 16 miles and core with little problem, only making a mental note of the discomfort. My run the next morning started with no pain and after 45 minutes, progressively worsened. I finished the 85 minutes, only because it was the shortest route back, but I knew that something was wrong, and not the ‘just a few days off and everything will be better’ kind of wrong. That night I limped around, knowing that it most likely would be a while until I was able to run again.

Over the next week, I was still limping around, but the pain had lessened. Since I could not walk pain free, I was not willing to even try running, especially with the risk that the injury could be a stress fracture. Less than a week after that last run, I found myself lying in an MRI machine, dosing off to the hums and pulsations. The following day, I received the call from the doctor. I had a stress fracture in my Sacrum. A week of hobbling around had helped me mentally prepare for this outcome, but it still was a hard pill to swallow. Mostly because it meant my chase for an Olympic spot is over for another four years.

So now, I am on the DL for the next 6 weeks, with orders to limit movement as much as possible. Which means I am catching up on some awesome TV shows. (True Detective might be the best drama besides Breaking Bad.) My racing schedule had included the BAA 5k this weekend, but I will still be there cheering on my teammates.

One of my favorite things to do is listen to different philosophical discourses on YouTube and before I sign off for another extended hiatus, I want to share one that I enjoy. It is by Alan Watts, who was an English philosopher that popularized the ideas of Eastern philosophy for a Western audience. Rather than comment on it, I would rather have you take it for what is worth to you.

2016 US Olympic Marathon Trials

2016 OMT - Tim Megis 5

Photo Credit: Tim Meigs

Not knowing where to start, I guess I’ll just get right to the middle of the race around mile 15, and the point of the race everyone probably wants me to talk about. Up until that point, the pace had been very conservative due to the heat, and I found myself in the front of the pack. At this point in the course, we had just passed the start and finish lines and were headed down Figueroa towards the USC campus. The course is slightly downhill and I just began to relax and run what felt comfortable. Once I entered the USC campus, I realized I had a bit of a gap on the field, and got excited. I let that emotion take me and I pressed my advantage, hoping that maybe I could get a jump on the field. Shortly after, Meb and Rupp caught me and for the next few miles we began to run together.

We exited Exposition Park and around mile 19, I began to feel my hamstrings twinge as I was trying to maintain contact with them. Slowly I began to fad and just after mile 20 Jared caught me. From there I knew it was going to be a long final six miles, especially as I saw the last Olympic spot quickly running away from me. From there I just wanted place as high as possible. For what seemed like the longest time, I was not getting passed. Eventually Luke passed and gradually gained ground on me. Around mile 24 I began to realize that the top five all get processed for the Olympic Team, and to loose 5th was to loose all hope that I could earn a spot on the team in the marathon. Along with hearing some cheers for Matt Llano and Shady Biwott behind hind me, was motivation enough to put my head down and drive for the finish.

– – –


Coming into Saturday, I really had no set race plan but to stick with the leaders and not respond to any move before mile 16. I knew that any move after that would have to be covered as it would most likely be for the team. I had no intention of leading so early, or pushing the pace. As I said above, I let the downhill section of the course carry me and I made a quick decision to keep pressing. In hindsight, it was the wrong move. Running so fast so early definitely lead to my tough last few miles. Had I held back for a few more miles, I would have been much better off later in the race. A top three finish would have been much more likely.

2016 OMT 3 - The BreakOne of the reasons I ran a fall road racing season rather than a fall marathon, was to get some racing experience headed into the trials. Learn when to listen to my instincts and when not too. This is not something I am going to learn in a few months, but it is going to be a process that spans my entire career. Unfortunately, this weekend I took the hard and bittersweet road in learning when not to listen to my gut, but it will be a lesson I will never forget. With that said, I was talking with a good friend later that night and made the point that I would not have gotten where I am without having made risky moves in the past. For some reason, risk taking in races is just ingrained in me. Knowing that it can lead to great performances, but also knowing that there is a chance it will bite me. Just as I have in past races, I learned a lesson and am more prepared for the future races.

After a couple of days of reflection, it is clear that I did not quite respect the marathon this time around. As a rookie, I was more willing to listen to Pete. I held back until the last 10km before making my move, and it paid off. This time I was much more anxious, especially when I realized I had a small gap on the field. I was relaxed and cruising that 16th mile (4:56), and rather than staying relaxed, I decided to push and open up the gap. Then when Meb and Rupp caught me, I did not tuck in behind them and relax, but kept pushing. This was a mistake that many people have pointed out to me after the race.

Probably the biggest factor in the race was the weather. According to Weather Underground, the temperature before the race was 66º and over 75º at the finish. This played a big factor in the race, especially shown in how slow the race went out. Everyone was concerned about the heat and how it would affect the final miles of the race. While I never felt too hot during the race, I know that it did affect my race. Running that fast 4 miles from 16-20 miles is what put me in the hole, and I was unable to climb out of it much due to the heat. As stated above, I would have been much better off waiting for a few more miles before making a move like that, or running much more even. I have to tip my hat to Jared for running a much smarter race. While I was out there pushing the pace, he was biding his time running even, which he was able to maintain all the way until the end. That ended up being the difference between making the team and hanging on for fifth. Maybe it has something to do with his master’s thesis on ideal marathon pacing.

But I was not the only one that had to deal with the heat. I had a pretty rough last 10km, running around 34 minutes, but I was not getting passed. In fact only Jared and Luke passed me. Since it was hot out, people struggled the last 6 miles, and it was the ones that ran the smartest did the best. I heard that only 7 people negative split the race. That is 7 out of 256 finishers negative split. They were the top three men, top two women, and two other women. So clearly running smart was the way to run well this last weekend in the heat.

Photo Credit: Michael Scott

Photo Credit: Michael Scott

Even with the scorching heat, the top 10 on the guy’s side was full of talent. There were four previous US Marathon Champions, two silver medalists, and five guys with PRs under 2:13. The biggest surprise from that in the top six, five are under 30. Meb ran a great race and deservedly earned a spot on the team, but from my perspective the future of American marathoning looks bright. There are many more years ahead for us to improve and build off of this weekend. And hopefully we all can push each other to the next level.

– – –

I am fortunate that over the last three and a half years, I have been able to live in a way that I can chase my dreams. I was listening to Alan Watts the morning of the race, as I often do, and I just happened to be listening to this clip. In it he says:

“The essential principle of business, of occupation in the world, is this: Figure out someway to get paid for playing.”

That is exactly what I have been able to do. I get to go out everyday and play! This is something that I can never lose sight of, and it does not happen just from my own force of will. There is a whole supporting cast behind me.

Last week I was talking with my mom and she said something that stuck out, “You are doing things that I never though you would do. I figured that you would just get a job being an engineer or teacher or work for a corporation. What you are doing is amazing.” She was pointing out this point that I have taken a different route to success. I have the capabilities to be an engineer or a teacher or pretty much any job I would want to do, but I was fortunate to have a talent and joy for running. I have been able to turn that into a successful career. Both of my parents have been supportive and let me pursue this “running thing”, probably against their better judgment. I am true grateful that they have been nothing but encouraging. Also behind me is the rest of my family. My grandfather is probably my biggest fan. Just like my parents they have been supportive and encouraging Thank you all.

After I graduated from Western, I had no idea what I was going to do, but wanted to run. So I began to look at groups to join and after a few emails back and forth with Pete, I knew I wanted to take a visit to ZAP. On my visit, I decided that it was the place I wanted to be, and when I was offered a spot, I jumped at the chance. I had been a fairly successful college runner, earning many All American Awards, winning a national title, and running a quick 10000m, but my resume was not anything stellar. I felt like I had potential, and fortunately so did Pete. I remember with in the first few weeks of being there, Pete and I were doing some outdoor work and he turned to me and said, “I want to ask you a serious question. Do you think you can run with the best in the US? Be in the top 3?” Without much hesitation I responded yes, but I was thinking more about the track. I had just had a good debut 10000m that spring and thought it was going to be my event. I knew that I did not have quite the speed that some of the top guys have, but I would make up for it by out running them (pretty typical of me looking at what I did this weekend). Little did I figure three and a half years later, I would be running against the best in the US at the marathon. With out the support of Pete, Zika, and ZAP, I would not have had that opportunity. They have given so much of their time and encouragement trying to make ZAP and myself successes. I wanted to give back as much as I could and be the first ZAP athlete to make the Olympics, but I proud to be the highest placing ZAP athlete at an Olympic Trials.

Before the race.

Before the race.

Along with Pete and Zika, all my teammates, and our assistant coach, Ryan, at ZAP have been there. While some of the guys at ZAP did not run the marathon trials, I still put hundreds of miles with them over the last few years. Their friendship has been something that made this journey much more enjoyable.

ZAP is more than just us elites who take all the limelight. There are so many more that fall into the “ZAP Family.” There were more than a dozen campers and donors who flew out to LA to watch the trials and support all of us from ZAP, and there were many times more watching at home. Without people willing to come to camp, ZAP would not function as it does. On the behalf of all us ZAP athletes, we appreciate your support and hope to see all of you this summer at camp!

There are also my sponsors I have to thank. Reebok, Soleus Watches, Generation UCAN, and Flynn Sports all make this journey of mine much easier. Whether it is giving me awesome training gear to timing me to fueling me to getting me into races, they have made it much easier for me to just enjoy my time running.

Another group of people that have been so supportive, and it was seen after the race, when I looked at my phone and had so many messages of friendship. It was encouraging that while I did not reach my goal, I had so many friends that were proud of my accomplishments.

As I am writing this list of thanks keeps growing and growing. There is no way for me to include everyone, but I am truly grateful. I know that I do not just represent myself every time I run, but everyone that had had an impact in my life. Thank you.

– – –

My final section, which I will try to keep short as this is turning into a colossal post, I just want to point out some great performances from the weekend. First goes out to the top three, Galen, Meb, and Jared. They all ran great races and I know that they will represent the USA well in Rio this summer.

ZAP had three others who were running this weekend. Unfortunately, Griff had a tough race after dealing with an injury the last few weeks forcing him to drop out. But knowing Griff, this will only fuel his fire to get back. Both Johnny and Joanna debuted, and in the tough conditions had solid debuts. They recently joined ZAP and both have a bright future, and I am looking forward to having Johnny move to Blowing Rock to add another great athlete to Blackberry Valley!

Another close friend that had a great performance was Esther Atkins. Our friendship began when I first came to ZAP and we were tasked to clean the kitchen together. From there we have become good friends, and I have been a third wheel on many dinners with her and her husband, Cole. She ran a smart race, nearly negative splitting and moving up over the second half of the race. During my last loop, I was passing many of the women and I saw that Esther was in front of me. As I approached her, she turned around and put out her hand to give me a high five. I was moving much slower than she anticipated and she held her hand out there for what seemed like forever. Once I caught up to her, she grabbed my hand, and for a few seconds we ran together. I was able to get a lift and refocused for the final few miles. Once again, she had a much more poetic rendering of this event.

I'm proud of her :)

I’m proud of her 🙂

Besides representing ZAP on Saturday, I was also representing Western. A few weeks ago I finished a post lauding the impact of Coach Vandenbusche has had on my career. He was the one took a chance on a 9:50 two miler. It has been the entire program that has helped shaped my career. One of the biggest was the never give up attitude. This was seen on Saturday. There were three other Western alums running, Gabe Proctor, Sean Brown, and Josh Eberly, and not one of them gave up either. They all suffered through the heat and finished the race. For me all Western alums should be proud of these three just as much as me.

Lastly I would like to say how proud of Nicole I am. She only qualified six weeks before the Trials in her debut half. Even in the hot conditions, she toughed it out and now she can call herself a marathoner. It may not have been indicative of what type of shape she was in, but in those conditions very few had good debuts. I am so proud of her.

– – –

After crossing the finish, I was immediately thinking of what was coming next. Had I been in the top three, that question would have had a simple answer, Rio. Now there are another 6 spots open in the 5000m and 10000m. While I thought that my best chance to make the Olympics was in the marathon, I know that I have much more improvement to come on the track, especially the 10. I had a good track season last summer, but I think after another good marathon build up I will hit the track even stronger. Also coming so close this weekend will fuel the fire. Before I get back to work, I get a little time off and a trip to Belize with my parents and Nicole. I will going to take a well needed break, but will come back ready for another good block of training before Trials part deux.

Mile 1 – 5:05                           Mile 14 – 5:09
Mile 2 – 5:07                           Mile 15 – 5:06
Mile 3 – 5:02                           Mile 16 – 4:56
Mile 4 – 5:09                           Mile 17 – 4:50
Mile 5 – 5:07                           Mile 18 – 4:52
Mile 6 – 5:08                           Mile 19 – 4:55
Mile 7 – 5:12                            Mile 20 – 5:08
Mile 8 – 4:56                           Mile 21 – 5:20
Mile 9 – 5:00                           Mile 22 – 5:20
Mile 10 – 5:00                         Mile 23 – 5:28
Mile 11 – 5:04                         Mile 24 – 5:40
Mile 12 –                                  Mile 25 – 5:30
Mile 13 – 10:18                       Mile 26 – 5:30
Half – 1:06:31                         Total – 2:14:57

Race Results
Flotrack Post Race Interview
Letsrun Post Race Interview
USATF Race Recap
USATF Quotes
Flotrack Race Recap
Flotrack Top 3 Discuss The Decisive Move Made by Tyler Pennel
Letsrun Race Recap
LA Times Race Recap
Race Results Weekly Race Recap
Runners World Race Recap
Blowing Rock News Race Recap
Blowing Rock News Pre Race
Greensboro Pre Race Interview
GenUCAN Conference
RRCA Road Scholars Shine at US Olympic Trials
Letsrun Photos

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Three Days to Go!

Three Days to Go!!!

January 31 – February 6, 2016

Morning Afternoon Notes
Sunday 13
Monday 8
Tuesday 10 6 Drills, 8 x 20 sec, Core
Wednesday 17 Workout, 12 x 3 min
Thursday 8 6 Core
Friday 12
Saturday 12 8 x 200m
Week Total 92

I have sat down and deleted my first three times attempts to write my final blog before the Trials in a few days. But that does not count the times within those three attempts that I have written for a few minutes and deleted only to rewrite. Basically I am a bit lost for words. Before Twin Cities, it seemed so much easier to put my thoughts on paper. Maybe that was because I was so naïve to the gargantuan task that was before me. This weekend is not different in that sense. I know that it will be hard, and probably harder than Twin Cities was. I just have to remember that I am more prepared, mentally and physically. Since Twin Cites, I have had over 16 months of mostly great training, and in that time, I have had the most success as a runner.

I know that this one is short; by far my shortest blog yet, and just reiterates things I have already said in the past few weeks. I guess it is just a final check in before the Trials, to let everyone know that I am “oiled, greased, and ready to roll,” as Coach Vandenbusche says. See you on the streets of LA!

2016 Feb - Sunny Hill Road

Ups and Downs of Marathon Training

3 Weeks to go!

January 17 – 23

Morning Afternoon Notes
Sunday 8 Core
Monday 10 6 10 x 35 sec, Core
Tuesday 21 Long Run
Wednesday 8 6 Core
Thursday 8
Friday Off
Saturday 6
Week Total 73
Cruising along at St Marks! Feeling good for in a few weeks time!

Cruising along at St Marks! Feeling good for in a few weeks time!

For the last five years I have been relatively healthy. Other than four weeks last winter, I have not taken off more than a few days due to injury. All of this is part of the process, and when injury rears its ugly head, how you deal with it is often the most important . A quick and smart reaction can keep a minor leg crap from developing into something much worse. My week started out with a fantastic long run on Tuesday, one that I gained lots of confidence headed into the Trials. Then a little hiccup at the end of the week put a damper on everything, but a quick allowed me to only miss a few days of training.

The Ups

Tuesday’s long run was a standard marathon long run from the Pete Rea playbook. In the build up to Twin Cites, I did this workout on the course, during Cole and my course preview. After a warm up I had a workout of 5, 4, 3, and 1 miles, with a mile float in between each, so 16 miles total. Each segment was supposed to be a tad faster than the previous. We headed to the St. Marks bike path, as that is the closest we can get to what the LA course will be like. We even did the whole workout within the first three miles of the path, to replicate a complete 180-degree turn while running fast.

5-4-3-1, mile float between

Overall it was a good workout. I was just a tad faster than what Pete had prescribed, especially on the float, but it all felt relaxed, like I could run that pace in the middle of a marathon. Since this is one of the first workouts that I can compare to my previous build up, that is what I will do!

5:01, 5:03, 5:04, 5:07, 5:00 (25:15), 5:36; 
4:59, 4:57, 4:58, 4:57 (19:53), 5:26; 
4:53, 4:51, 4:50 (14:35), 5:38; 4:42 
16 miles in 1:21:10, 5:04 avg.
TC Splits:
5:04, 5:13, 5:00, 4:57, 5:00 (25:14); 5:45;
4:53, 5:00, 4:55, 4:50 (19:38); 5:40;
4:59, 4:53, 4:57 (14:49, Up the hills!); 5:38; 4:50
16 miles in 1:21:34, 5:06 avg.

Looking at the workout as a whole, there is not much difference between the two. I ran only 24 seconds slower over the 16 miles at the TC build up, which most of that time was from having slower floats, like I was prescribed. But the fast floats showed I was able to recover while running fairly fast, and was able to gain some confidence. After each interval was not “dying” to slow down. I was very much in control and trying to slow down. For example the first 400m of my first float was at 5:20 pace and made a conscious effort to slow down even more!

Another thing that really stands out to me is how much more even of a pace I was running this time. On the relatively flat St. Marks bike path, I was able to find a good rhythm and cruise. This was probably another reason why I was able to recover while being so relaxed on the floats. I must also mention that the Twin Cites course is much hillier than the bike path, which changed how I ran the workout. I specifically remember gaining great deal of confidence from being able to run sub 5 minute miles up those late hills on the TC course, knowing that if I could do that in the race, I would put myself in a good position to win. With that confidence, I made my move on those hills and broke open the race, running 4:55, 5:01, and 5:02 for miles 20-23.

The biggest difference that is not shown in the times is how I felt. During the workout, I kept it much more in control. This build up, I am not trying to hit the workouts “out of the park.” And sticking with the baseball analogy, it is much better to be a Joe DiMaggio and have a 56 game hitting streak and a .325 career batting average, than Barry Bonds, all drugs aside, and hit 762 home runs, but strikeout over 80 times a season (Joe only struck out 34 times a season). Now, I am a much more accomplished runner. I am the 2014 USA Marathon Champion, broke 4 for the mile, and just finished my most successful season in the fall. And this has led me to not have to prove anything in workouts, like I did last time (running sub 5 up those hills). In these last 18 months, my entire view of training has changed. I am more focused on keeping everything a bit more restrained, knowing that getting quality workouts in is more important than running hard, and placing my trust in Pete and the process.

While on the topic, some great advice from LetsRun founder Weldon Johnson is “there are no bonus points for running ‘hard.’ The point is to run fast. There is a difference.” (Also the whole article is a good read). This idea is something that one often has to learn the hard way, which was the way I learned it.

The last mile was supposed to be fastest of the day. In the TC workout, it was the fastest, but tied for the fastest, and I was exhausted when I finished. There was not much faster I could have run. On Tuesday, I elected to finish the workout on the slight uphill of the first mile of the bike path, again replicating the finish of LA. Also I snowballed it on the quarters. While I was working hard to run pace, every quarter would approach and I could easily find another gear, so by the end I was running around 4:30 pace! From this I was able to gain confidence that I will be able to run fast the last few miles at the trials.

The Downs

The afternoon of the workout, my right quad was a little sore. But with a harder effort, that can be expected, so I ignored it. The next day, the soreness was gone and I had completely forgotten about it. Then on Thursday, two days after the workout, I was 3 miles or so into the run and my quad was starting to feel really sore and tight. Now I was fully aware of it, but since the pain was not sharp or changing my stride, I just dealt with it. A few miles later it began to spasm and I had to stop for a couple of minutes. I started running slowly and for a few minutes the pain receded back to the previous level. Then it struck again and I was stopped in my tracks. After that I had trouble starting again, and when I did, I could tell my stride was off and it hurt placing weight on my leg. With so much on the line in LA, I took the hard route and began to walk and hitched a right the few miles back to the starting area.

While the hard choice to make is to cut the run short and not muscle through the pain, it is usually the correct choice. I had to tell myself, that I am very fit right now and a few days easy will not change that fact. I ended up taking Friday completely off and pushed an easy, tester run on Saturday to the afternoon to maximize the amount of recovery time between runs. With no pain during the run, only some soreness after, I ran a bit more on Sunday, and yesterday I was back to a pretty standard day. So rather than a small cramp turning into something else, I took a few easy days to remain healthy.

Our annual team dinner at Decent Pizza.

Our annual team dinner at Decent Pizza.

Out of this episode, I can take a few positives. One is how much I have matured and grown. College Tyler would have tried to push through the pain, probably leading to either a more serious quad injury or a compensation injury. I was able to look at the bigger picture and make the better choice in the long term.

Another positive is that it was a reminder to keep up on the little things, like hydration, stretching, and nutrition. My first year at Western, Coach Vandenbusche (and more on him later) would say that it takes 10 things to make a good runner. I often forget the first nine. There were things like eating well, taking vitamins, stretching, etc., but the tenth was most important. I can still hear his booming voice, “And all of those I just listed, don’t mean anything if you can’t do the tenth. Stay healthy.” If I am not healthy and running, then doing all the other things is futile. The way to get better is run, it is just all the little things that allow you to stay healthy.

– – –

Before I sign off for the week, I have to share a great website. Coach Vandenbusche built a program at Western that I was fortunate to get to be apart of. I was only under his tutelage for one year, but his legacy has lived on. For over 35 years he was at the helm of a program he built to become one of the best in the NCAA, and I was able to be apart of it. With that said I would like to share one memory I have of Coach.

I when I was looking at colleges to go to, I every other school told me that I could “walk on”. On the other hand, Coach Vandenbusche made a personal visit to my parents’ house and offered me a scholarship. He must have seen some potential in me and took a chance. This was all an awkward kid from Golden needed. Without the confidence that Coach Vandenbusche had in me, I would not have spent six fantastic years in the Gunnison Country, nor would I be where I am now.

In under three weeks time, I will line up on the streets of LA, hoping that I can add to his legacy and the legacy he built at Western State and be the third Olympian from Western.

Here is a video of Coach’s speech, after being inducted into the USA Track and Field Coach’s Association Hall of Fame.



2016 Olympic Trials Marathon Project

6 weeks until the Trials!

This weekend I headed to Jacksonville, Florida for a marathon simulation race/workout. I did the same exact workout in my build up to the 2014 Twin Cities Marathon. The goal of the workout is to run marathon pace for 10 miles, then “snowball” the last three, hopefully finishing around half marathon pace. There were many similarities between the two races. In both races I ended up running marathon pace, but not picking it was very much, if at all really. This weekend I only marginally picked it up the last few miles. My pacing was just average. I would “yo-yo” between 4:50 and 5 minutes a mile. This is not ideal, but overall it was not terrible, but races are rarely run at exactly the same pace. At Twin Cities, the pace varied from 5:14-5:02 before the racing began late in the race.

Another similarity is that I thought after both races, I could have gone another six miles, to around 30km. With six weeks to go until the Trials, this is a great place to be. Running on tired legs now should help me peak well when it matters.

It was awesome to pace these guys to a Trials Qualifier! Such a great experience!

It was awesome to pace these guys to a Trials Qualifier! Such a great experience!

The one difference that stands out in my mind was the weather. At Virginia Beach, it was around 80 degrees and humid. This weekend in Jacksonville it was around 50 degrees and rainy. Both affected my effort, and even though this weekend had the “better” weather, I ended up getting cold the last few miles. I think had I not been so cold, I would have been much more willing to pick it up the last few miles.

Overall, I was very happy with the workout. The similarities between the two efforts show that I am in a good spot leading into the Trials in nearly six weeks. Running 64:31 in the tail end of 115 miles in seven days is a good effort. I am getting more used to training on tired legs, which will make running on fresh legs at the Trials that much easier!

Splits from the race:
14:51 (about 5:08, 4:54, 4:50), 4:51, 4:59 (24:42 5 miles)
4:54, 5:03, 4:54, 4:54, 4:50 (49:20 10 miles), 4:51, 4:56, 4:52


  Morning Afternoon Notes
Sunday 12   Travel to ATL
Monday 14   10 x 30 sec, Travel to Tallahassee
Tuesday 12 8  
Wednesday 15   Workout
Thursday 10 6  
Friday 13 5 8 x 200m, Drills
Saturday 10   4 x 30 sec, Drills
  Week Total 105  
2 x 1km, 1:30 rest, 3:30 set rest; 
40 min alternating 80% and 90% effort every 5 min; 6 x 200m

2016 Olympic Trials Marathon Project

Front page of the sports section on Monday! Even over football!

Front page of the sports section on Monday! Even over football!

The big story for the weekend was The 2016 Olympic Trials Marathon Project, and this was the highlight of my weekend. This was organized by Richard Fannin, the (in)famous elite coordinator of the Gate River Run. Richard cares so much about improving American distance running and it shows in Gate River and now what he did at the Jax Bank Half. Every year he brings in a stellar field to Gate River, even though it is in the early spring, which is not the prime time of the year for road racing. He pours his soul into making the race the best, and of the three years I have run it, I have not been disappointed. Well maybe with a few of my performances, but I cannot blame him for that.

The hype for the Jax Bank Half started this fall when Richard began to tout this race as a great place to qualify for the Olympic Trials. For those who do not know, you can qualify for the Trials with a half marathon (It is the only race where you do not have to actually run the distance to qualify). He was saying that course was flat, the weather is (usually) great, and there were going to be pacers running at the standard pace (65 and 75 minutes for guys and girls respectively). Just as with Twin Cities, I was looking for a race to run where I could do a Marathon specific workout and Jax fit perfectly into my schedule. When I contacted Richard about running the race, he was thrilled with what I was doing and asked me to be the pacer. This was a unique opportunity that I did not want to pass up. It ended up being way more than expected.

Richard ended up having over 60 guys who had either qualified or were looking to qualify for the Trials at the race. Some who were looking at qualifying had missed by only a few seconds in their previous attempts, and this was a last chance to qualify. Of the 40 or so that had not qualified, who had traveled there on their own dime, all came with a mission. There was a sense of camaraderie among the group, something that does not happen often in sports.

I have sat here for a while not knowing where to start. It is one of those situations where it is hard to put my thoughts on to paper. There were many moments during and after the race that expressed the feeling of camaraderie. On the first major turn of the course, I heard guys behind me saying out the direction of the turn so that the guys behind would be prepared. Same thing if there was a bump or big puddle in the road. Another time, when I let the pace slip (I ran a 5:03 7th mile) someone went to the front and began to help me. I was able to regain my focus and then get back to pace. Around 10 miles, Pat Regan who I ran against in college, pulled up next to me and said, “I feel good!” I responded, “Well, let’s go!” At 11 miles I looked back and told the group that we were 15 seconds under pace, and there was a almost a sigh of relief. Everyone in the group seemed to relax and many of them began to pick it up. Most that went by me gave me thanks, and as they started to race I went with them.

Then at the finish line, the true spirit of the day was shown. There ended up being eight guys directly in front of me and twelve behind me that all hit the standard. All of them had big smiles on their faces and many of them gave me a hug. For me it was beyond what I was expecting to be there, helping these guys get their qualifier. While I had known some of the guys in the race before hand, most I did not. Seeing how happy they were made my experience of the race that much better. It made crossing the line with them so much more meaningful.

Even beyond just the elite side, people watching and in the race knew that there was something different about the race. The atmosphere of the race was much more about working together then competing against each other. When walking to the car Andrew, Griff, and I began talking with a lady who asked if we were part of the “big group that went flying by.” She mentioned that it was great to see so many guys working together to run fast.

Proud of this girl! :)

Proud of this girl! 🙂

Here is a little plug to Richard, which is kind of a thanks for everything. From a numbers standpoint, the race ended up being a resounding success. Fourteen women (Seven new qualifiers) and 27 men! (18 new qualifiers) ran under the standard for the Trials. To put this in perspective, at the US Half Marathon Championships in 2015 had 48 qualifiers and the 2014 Championship had 32 qualifiers on the men’s side. In a race where there was no travel support (only a hotel room shared with three other people) and $500 for the win, Richard put together a field that had near USA Championship level depth. That alone goes to show his commitment to the sport. Thanks Richard for putting together a once in a lifetime event!

I could not finish with out mentioning that Nicole ran a fantastic race and ran under the standard! Unfortunately I was not able to see her finish, as I had a short workout to do after my race, but I was so proud of her. And now she is coming to visit me in Tallahassee for a few days!

Before I sign off, I will have to plug Esther Atkins (formerly Erb) blog about the race. Esther is a former ZAP athlete and a good friend and she does a much better job of explaining how this race morphed into such an awesome event. I feel she also gives a much better explanation of the atmosphere of the race. I recommend taking a few minutes to read it.

Male Results:

Female Results: